LIVVY CHOO FITNESS
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​When it comes to aging, we all have choices. For women over the age of 58 comes a metabolism slow-down, a loss of estrogen, and other hormonal changes that depletes the body's energy. Want to feel young as you age? Follow this meal plan and join my senior women's boot camp.

Foods To Avoid

Gluten = Weakens Immune System & Causes weight gain 
Dairy = Mucus Build-up (Sinus Issues), Alzheimer's disease & breast cancer
Processed Foods = High Blood Pressure & High Cholesterol
Sugar = Joint Inflammation & Type 2 diabetes
Tobacco = Abnormal Lung/Breathing 
​

Sunday


Breakfast
  • Egg white Omelet (Veggies of choice)
  • Hot Beverage 8oz (black coffee, tea, hot lemon water)
Snack
  • (1) Protein Shake
  • 16 oz of water
Lunch
  • Your Salad Choice with
  • Meats (chicken, turkey, salmon and shrimp)
  • 32 oz water
Snack
  • (1) Your choice of fruit
  • 16 oz of water
Dinner
  • Brown Rice
  • Meats (chicken, turkey, salmon and shrimp)
  • 32 oz of water
 
 
 
  
Monday, Wednesday, Friday
​

Breakfast
  • Breakfast Salad (Spinach and Kale mix) Recipe 
  • Add Sunflower Seeds and Walnuts to salad
  • Meat (chicken, turkey, salmon and shrimp)
  • Hot Beverage 8oz (black coffee, tea, hot lemon water)
Snack
  • (1) Protein Shake
  • 16 oz of water
Lunch
  • Your Salad Choice with
  • Meats (chicken, turkey, salmon and shrimp)
  • 32 oz water
Snack
  • (1) Your Choice of Fruit
  • 16 oz of water
Dinner
  • Your Salad Choice
  • Meats (steak, chicken, turkey, salmon and shrimp)
  • 32 oz of water
 
 
 

 Tuesday & Thursday

Breakfast
  • (1) 14g of protein Kodiak Waffle (with sugar free syrup)​
  • Hot Beverage 8oz (black coffee, tea, hot lemon water)
Snack
  • (1) Protein Shake
  • 16 oz of water
Lunch
  • Your choice of American or Japanese Sweet Potato (baked)
  • Meats (Tuna, chicken, turkey, salmon and shrimp)
  • 32 oz water
Snack
  • (1) Your choice of Fruit
  • 16 oz of water
Dinner
  • Brown Rice
  • Meats (Tuna, chicken, turkey, salmon and shrimp)
  • Avocado and Asparagus 
  • 32 oz of water
 
 
 
Saturday

Breakfast
  • (1) 14g of protein Kodiak Waffle (with sugar free syrup)
  • Meat (chicken, turkey, salmon and shrimp)
  • Hot Beverage 8oz (black coffee, tea, hot lemon water)
Snack
  • (1) Protein Shake
  • 16 oz of water
Lunch
  • Your Salad Choice with
  • Meats (chicken, turkey, salmon and shrimp)
  • 32 oz water
Snack
  • (1) Your Choice of Fruit
  • 16 oz of water
Dinner
  • Your Choice Cheat Meal
  • If you drink choice between White or Red Wine ​

Grocery List


​Clean Protein
  • Skinless Chicken Breast
  • Salmon
  • Turkey
  • Tofu
  • ​Tuna
  • Shrimp
  • ​Lobster
  • ​Egg Whites
​Fruits
  • Lemon
  • Pineapples
  • Green Apples
  • Kiwi
  • Strawberries
  • Blueberries
  • Sunflower Seeds
  • ​Walnuts
  • ​Bosc Pear
Vegetables
  • Spinach
  • Kale
  • Romain Lettuce
  • Cucumber
  • Dandelion Greens
  • Beets
  • ​Avocado
  • ​Asparagus
  • American Sweet Potato
  • Cassava
  • ​Japanese Sweet Potato
  • ​Brown Rice
​Herbs & Spices
  • Salt-free herbal blends
  • Turmeric
  • Garlic
  • Black Pepper
  • Sea Salt
  • Avocado Oil or Spray
Low Sugar Salad Dressing
  • Balsamic Vinaigrette
  • Greek Vinaigrette
  • Italian Vinaigrette
  • Vegan Ranch ​

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  • Personal Train/Life Coach Combo
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